Does my bum look big in this squat rack?

kevpants · 10-01-2011 04:24PM

Bruce7 wrote: »

Anything over 8 metres would be good going for a complete beginner. Wasn't aware of the place in Richmond Road. If this doesn't pan out, you can get a shot delivered from fitnessfunctions.ie for around 35 quid.

You should try to get to a coached session, or at least train alongside an experienced thrower as quickly as possible. Throwing in the garden is fun - as long as aren't that bothered about your lawn - but you will probably find your own ways of adding distance, and these are likely to be bad, if not illegal, habits (illegal as in they would be fouls in competition). Then you will have to unlearn all of these when you do start getting coaching, which is frustrating for people, as they get worse (distance-wise) before they get better.

Good luck with it. Looking at the weights you are doing, you should be competitive in no time.

I bought a shot at lunch! A bit of internet research threw up John Shields details, rang him and it turns out his warehouse is up the road. €24 for a 16lb shot.

Nice guy too. Turns out he's a sprint coach with Clonliffe Harriers so he's invited me up to one of the next sessions. Apparently throwing coaches are scarce enough but any little bit of coaching or even the opportunity to train alongside some proper dudes would be great.

Took it out to the back garden and just chucked it up the hill from the patio, which is also sunk down by about a foot. It went 6.7m. It also went 6.7m down into the ground! Reckon on a flat surface there was probably another metre in it, the ground it landed on is about a metre above where I threw it.

Like you said I'm sure I used all the wrong muscles and it has no bearing on what I'd throw with actual technique!

the drifter · 10-01-2011 04:32PM

*Follows thread....

Bruce7 · 10-01-2011 04:55PM

The Masters National Indoor champs is on Sunday the 23rd in Nenagh. At Masters (35+) level, you never know who is going to show up, but, given that these will mostly be older throwers, there will definitely be a few guys there that do some coaching as well, as well as possibly the guy who has trained every thrower in the country.

You could just go down to watch, and talk to them afterwards. It's a small world, and they will be delighted to help you arrange something.

kevpants · 12-01-2011 09:37PM

Monday 10/1/11

Squat (beltless)

185kg
3x5

Power cleans (shotput obsession/ read a Dan John book)
60 x 3
80 x 2
100 x 1
120 x miss... Bambi doing a high pull
100 x 1
100 x 1
110 x miss
110 x miss

20kg plate raises
16/8/6 rp

Wed 12/1/11

Warmed up by attempting to snatch/power snatch. It was funny, that is all.

Heavy squat:
60,100,140
180 x 1
*belt*
200 x 1
215 x 1
230 x miss

2nd ever missed squat! Felt weak going into it but just want to keep pushing. I was loose TBH, just went soft on the way up.

Power curls
50kg x 3
60kg x 3
70kg x 2
80 x 1
90 x 1
100 x miss

Power clean
100 - 5 singles

Overhead squats

40kg x 3, x2 eeeek
bar x 5, x10, x8

My god, if you ever wanted to know what the muscles inbetween your ribs are for, do an overhead squat. Holy crap. My shoulder stability was terrible,My body was doing something no other movement I've trained has ever been even similar to. How can my core and spinal erector support a 230kg+ squat but quiver like Michael J fox's car keys overhead squatting an empty bar?

Quite excited about getting into throwing, hence the "power" movements. I'm not currently conditioned to move weight that feels light to me but that's substantial, very fast. I can move it without hassle but it's all slow. I'm way behind the curve in my power clean numbers and I haven't the stability flexibility or strength to snatch. Very humbling.

Also it's making my hips work soooo much. God the cramp I got in them tonight putting Moya to bed, I was on the edge of a chair with my legs spread leaning into her cot helping her back to sleep after she woke. I nearly yelped.

I'm seriously tired after just 2 of these sessions with the cleans etc. Full body tiredness.

Bruce7 · 13-01-2011 09:54AM

I'm not going to keep invading your log, but you might find this useful:

http://www.athleticscoaching.ca/UserFiles/File/Sport%20Science/Theory%20&%20Methodology/Throwing%20Events/Shot%20Put/Stasjuk-%20General%20and%20Specific%20Exercises%20for%20the%20SP.pdf

I would avoid the specific exercises 19-24 at this stage though, and also the general exercises 11-13.

In all of the throwing style drills, make sure you keep your elbow up, and the shot pressed into your neck.

kevpants · 13-01-2011 01:55PM

Bruce7 wrote: »

I'm not going to keep invading your log, but you might find this useful:

http://www.athleticscoaching.ca/UserFiles/File/Sport%20Science/Theory%20&%20Methodology/Throwing%20Events/Shot%20Put/Stasjuk-%20General%20and%20Specific%20Exercises%20for%20the%20SP.pdf

I would avoid the specific exercises 19-24 at this stage though, and also the general exercises 11-13.

In all of the throwing style drills, make sure you keep your elbow up, and the shot pressed into your neck.

Invade away Bruce you've been seriously helpful! If there's a shotputter lurking around who wants to take me under their wing I'm open to offers as well. I'll bring cake.

Bruce7 · 13-01-2011 02:37PM

I'm a shotputter (albeit an over the hill one...), but I live on the southside and don't have a massive amount of free time at the moment. If you were willing to come over to Irishtown stadium or Belfield the odd Saturday morning, I could get you started. Only thing is, I won't be able to commit to anything regular, so it might just be now and again...

Closer to the season, if you are still at it, there will be more going on.

If this suits, drop me a PM. No worries if not.

g'em · 13-01-2011 02:44PM

I'm no shotputter but if you ever want an eye thrown over that OH squat and the power movements let me know. With a squat like that you could be putting up much higher numbers. Are you doing full power cleans or from the hang? There's something else in my head that's telling me that a power snatch would be better than a clean but I can't quite figure why. Or even alternating power cleans and power snatches.

kevpants · 13-01-2011 03:41PM

Bruce7 wrote: »

I'm a shotputter (albeit an over the hill one...), but I live on the southside and don't have a massive amount of free time at the moment. If you were willing to come over to Irishtown stadium or Belfield the odd Saturday morning, I could get you started. Only thing is, I won't be able to commit to anything regular, so it might just be now and again...

Closer to the season, if you are still at it, there will be more going on.

If this suits, drop me a PM. No worries if not.

I'll definitely do that, thanks for the offer. I won't take up too much of your time. A quick session to impart even a few nuggets of info would help. Will PM you to set something up some Daturday this month. I'm not too hot timewise myself!

g'em wrote: »

I'm no shotputter but if you ever want an eye thrown over that OH squat and the power movements let me know. With a squat like that you could be putting up much higher numbers. Are you doing full power cleans or from the hang? There's something else in my head that's telling me that a power snatch would be better than a clean but I can't quite figure why. Or even alternating power cleans and power snatches.

I was going to PM you anyway!

I need a serious examination of how I do those movements. I may as well be a man off the street beginning, yesterday was the first time I ever snatched! I think I'm currently the epitome of misdirected strength. It feels like that when I'm messing about with the shot as well. I'm transferring approximately 5% of my strength to it. Same with the Oly lifts.

I'll head to Bray some evening or weekend you'll be around and have a little clinic. I'll PM you.

Barry.Oglesby · 13-01-2011 03:41PM

When you said "a throwing sport" I was hoping you'd say "wellies". Chucking stuff is awesome I threw shot in school in nineteen diggity dang until someone realised that lanky children are best suited to running away from the type of kid who shot puts and put a pair of short shorts on me and gave me 20 minutes to get back.

For me there are only a few questions that really matter in life:
"can you get over there quicker than me?"
"Can you jump over that?"
"How far can you fire that yoke?"
"Can I throw you and hold you down?"
"Can you make that woman copulate with you?

kevpants · 13-01-2011 04:16PM

Barry.Oglesby wrote: »

When you said "a throwing sport" I was hoping you'd say "wellies". Chucking stuff is awesome I threw shot in school in nineteen diggity dang until someone realised that lanky children are best suited to running away from the type of kid who shot puts and put a pair of short shorts on me and gave me 20 minutes to get back.

For me there are only a few questions that really matter in life:
"can you get over there quicker than me?"
"Can you jump over that?"
"How far can you fire that yoke?"
"Can I throw you and hold you down?"
"Can you make that woman copulate with you?

I referreed the welly throwing contest at the World Sheep Sheering Championships in 2000. Little known fact.

No truth to the rumour that I was expelled before the 2001 championships after a massive bribery/cocaine/green diesel smuggling scandal.

g'em · 13-01-2011 07:46PM

kev as it turns out one of the coaches in ECB is an ex-Intervarsities and Irish team shot-putter and she said she's more than happy to run though some drills with you if you want to come down

kevpants · 23-01-2011 10:17PM

15/1/11

Front squat

60 x 5, x 5
80 x 5
100 x 3
120 x 2
140 x 1
100 x 8
100 x1

ooow my f'ing wrist! I have limited movement/loads of scar tissue in my right wrist. It's solid but very immobile and inflexible. I want to try and stretch the crap out of it so it doesn't hamper me in the throwing.

Snatch grip high pulls (from RDL position)
60 x 5
80 x 5, x 5, x5, x 5, x 5

OH Squat

40kg x joke
bar x12, x6, x16

Triceps

17/1/11

Squat

187.5 x 5, x5, x5

Happy with these, gone from 180 3x5 to this without hassle over 3 weeks.

power Cleans
60 x 3
80 x 2
100 x 1
112.5 x 1 PR then I passed out
100 x1, x1

Hang power snatches:
Worked up to 55kg for reps just to see how these work

I remember catching the 112.5 PC and then waking up bent over a safety bar with a noise not dissimilar to the intro to Doctor Who going through my head at about 1billion decibels. Guess I squished that artery then.

20/1/11

Isometric (yes) squat off pins
Did 5 "holds" with 200kg off the 8th pin.

Read about these and said I'd have a go. Basically it's so much weight that you can't actually move it but just get it to barely budge and try and hold it. At least I think that's it. Old timer way of doing things but it's not recommended by t-nation so it's alright with me.

Bench
80 x 10
100 x 10
120 x 2

1arm T-Bar overhead press:
40kg
x12,x12,x10 per side

Power Snatch (Outdoors.....low ceiling)
60kg x several singles
70kg x several singles
80kg x 2 singles nice!

OH Squat
60kg x fail
30kg x 5, x5, x9

Happy with that. Fucked up my lawn and it was freeeezing but snatching is awesome! Possible the most fun lift there is

22/1/11

Front squat

100 x 2, x2
120 x 1
140 x 1
150 x fail
120 x 3, x 5

RDL
140g
x5, x7, x10

Biceps and triceps superset thing

Went up to Morton stadium today and spoke with the throwing coach. Heading up for my first session on Thursday night. Should be fun. What a facility! Didn't realize the place even existed. Great equipment in the weights room, all eleiko bars and plates. GHR reverse hyper. Seriously top end racks and benches.

kevpants · 31-01-2011 07:56PM

24/1/11

Overhead squat
40kg x3,x5, x2, x8
50kg x3, x6

They're coming along

Outdoors - Clean and Press
70kg x5
80kg x 5
90kg x 1, x1

Biceps and triceps

30/1/11

Squat

No belt:
190kg x5, x5, x5

Clean and press:
100kg
clean + miss
clean + miss
clean + 1 press
clean + miss

technically it was clean and press

60kg
clean + 17 presses:)
clean + 9 presses

Suitcase DL Side bends
60kg
L: x10, x8
R: x10, x8

31/1/11

RDL's 150kg x5, x7, x10

Barbell Row + Pullup medley
100kg + normal grip
x a few rounds

Bench
85 x 10
105 x 8
125 x 1

Biceps/ triceps/ side raises

Had my first training session in shot put last week. I'm incredibly awkward at it but it feels great when you actually hit one right. Dunno how much time I'll be able to dedicate to it with my own training and my wife gone back to work as well as my own workload in work doubling since Xmas, it might not fit. If I can get some basic training and a few drills I can practice myself it can be something I can tip away at in the background.

Pavel66 · 12-02-2011 03:07PM

Hi Kev,

Just thought I would let you know that I recently came across your article "Westside for confused bastards", and have been following it for the last few weeks.

I always wanted to try westside, but let the DE, bands and chains put me off. Your article simplified the whole thing and made sense to me.

Seems to be going well so far

Thanks

kevpants · 13-02-2011 08:33PM

Pavel66 wrote: »

Hi Kev,

Just thought I would let you know that I recently came across your article "Westside for confused bastards", and have been following it for the last few weeks.

I always wanted to try westside, but let the DE, bands and chains put me off. Your article simplified the whole thing and made sense to me.

Seems to be going well so far

Thanks

No worries man that was the goal. An awful lot of bull out there about it since it's been "adapted" by so many gurus. What I wrote about was really just ME training for dummies. It'll probably work for most too, at least for a few months.

4/2/11

Front squat
Worked up to a max attempt of 145kg but missed it... was very angry.

Deadlift
Worked up to a max attempt of 260kg but missed it...japanese cartoon style rage episode

<cleaned up plates etc that were thrown>

Seated BTN Press:
60kg x7/x4/x3/x3/x2 rp

20kg x20/13/12 rp

Pullups until I couldn't hold on to the bar.

Was a bit stressed the previous week. I'd have been banned from a gym for losing it like I did when things weren't going well but it was very therapeutic.

6/2/11

RDL's
140kg
x10
x10
x10

Bench
Worked up to 130 x 1
120x5
100x6, x4, x4

9/2/11

Squat
60,100,140, 180 - warmups
*belt on*
200x5
220x1
210x3 Narrow Stance - we have a weiner

GM's
60kg
x15
x15
x15

Seated BTN Press
30kg x25/x12/x8 rp

Pullups
Slow with dead hang
x10/x5/x3

I've been squatting with a fairly wide stance for quite a while now. Just thought it would be a better way to make sure my hips etc were all involved. Brought the stance in for my final set with 210 and I stormed through the reps despite the fatigue - quad dominance FTW!

Think I'll leave the posterior chain/hip rehab to the RDL's etc. My quads are where my squat's based so I'm gonna use them.

kevpants · 13-02-2011 08:37PM

12/2/11

Bench
120x1
130 x2, x2
120 x4, x2

Wide Neutral chins
Strict +dead hang
9/5/4 rp

Clean and Press

2 movements:
70kg x12
80kg x 5

Single clean, multiple press:
80kg x 3
60kg x 7 + 3 lockouts

Pressing was outdoor which is just fun. Lifting weights outside is deadly, I'd highly recommend it.

Hanley · 13-02-2011 10:06PM

I was going to say I'm glad you're getting weak like me... and then you pull a f*cking 210kg x3 squat outta nowhere. B*stard.

kevpants · 14-02-2011 01:32PM

Hanley wrote: »

I was going to say I'm glad you're getting weak like me... and then you pull a f*cking 210kg x3 squat outta nowhere. B*stard.

Squat's in good shape I think. Moved from 180 to 190 for beltless sets of 5 fairly easily. Bringing in the stance made that 210 very easy. Hopefully 235 and 240 for singles are achievable over the summer anyway.

kevpants · 17-02-2011 09:05PM

14/2/11

Good Mornings:

100 x 5
120 x3, x3, x3
100 x8, x10

Foam Roller Bench
100 x 5
120 x 3
140 x 2, x2, x1

Close grip bench
100kg
5/2/1 rp

Good mornings were all below parralel with a rounding of the back at the bottom. My spinal erectors still haven't recovered, 2 days after this I was in a conference on bloody conference chairs all day. Some of the positions I was taking up to avoid cramping must have looked hilarious.

17/2/11

Squat

60,100,140 - warmups
180 x1
*belt on*
200 x1
220 x2
210 x2
200 x4

Sotts Press
bar x pffffffffffffftttt
30kg x pffffffffffffffffft

Oh Squats x some - I'm much better at these now. 60kg is where I stop being able to hold the shape though.

Clean & Press
100kg
x0
x1
x1
x0
x1 (missed a second rep....just)

Kickbacks vs Red Band
3 sets per side

Getting better at clean and press. It's weird but my max clean is about the same as my max press, the 2 misses were 1 missed clean and 1 missed press.

The kickbacks are posteriorific when you add resistance. My ass had a serious case of pumphausens syndrome by proxy afterwards.

kevpants · 09-03-2011 10:58PM

Catchy uppy

19/2/11

Bench:
130 x 5 singles
100kg a 10/3/3 rp

Strict pullups
10/3/2rp

Push press
80kg x3,x4,x2

BB Row 80kg
15/7/5rp

Biceps+triceps

Deadlift *beltless*

240 x 1, x1
220 x 2, x2

Blue band ghr's
x8,6,5,4,3

Russina twists with 10kg plate

Squat
Worked up to 225 x 1, x 1
215 x 1

Seated BTN press
50kg
11/5/3rp

Side raise 15kg plate
14/8/7rp

Hanging leg raises

Non deadlifting deadlift day

Good mornings:
130 x3, x 3, x5

Rack pulls (3rd pin, no belt)
250 x 1, x 2, x1

Power cleans
Elbow pain ruined these... did high pulls with 100kg instead

Bench
135 x1
120 x 3
100 x8
80x10

BTN Press
50kg x 5 x5 x3

BB Row 50kg Strict form
20/11/9/6/5 rp

Biceps and triceps

Good mornings
130 x 5, x 5, x5

Rack pulls (3rd pin, no belt)
260 x 2
250 x 2, x2

Power cleans
100x1
110 x 0, x0
100 x 1x1x1
110 x 0, x 1 wahey! , x0

Bench
Worked up to 137.5 x 2 PR!
130 x 3 PR!
130 x 2
100 x 9
80 x 9

Push press
80kg x3 x3 x3

Strict and slow side raises
5kg plates
10/7/5 rp

BB Row strict
80kg
8/8/6 rp

Triceps

Good mornings
135 x 5 x 5 x5

Rack pulls
250 x 1
270 x 0.5 Just missed

Power Cleans
105 x1, x 0, x1, x0 ,x0

So I've been busy. Major updates are:

- Working on my deadlift in a big way through not deadlifting. Really my lower back gets fatigued too quickly from full pulls so GM's rack pulls and Cleans are my staple for the next few weeks. Heavy good mornings make you feel like a collosus
- Taking a break from squatting, my elbows were badly wrecked again there from them. I've enquired about having a special bar made and might be purchasing very soon. This basically if an SSB isn't an option

- Bench is great at the moment. Doubled 137.5 like they were fake plates. Really pleased.
- Bought a tub of Jack3d. They may have sent me crystal meth instead. It does give you dome energy and focus and I think it actually helps performance and recovery time as well but there are 3 stages:
1. Energy stage: Great workout, really quick recovery and focus.
2. Fear and Loathing in Las Vegas stage: Tripping off your tits as the effects start to wear off. Not a frantic energetic type of effect either, more of a sitting in your room talking to your curtains and not able to focus your eyes kind of experience.
3 The Crash: Unbelievable. Like you downed a full bottle of sleep snoozy dreamy night night.

It also disturbs your sleep. I had some seriously crazy dreams the other night while it was still in my system. Not #winning.

brianthebard · 09-03-2011 11:29PM

Nice bench pb. How's the shot putting? Thought you had jacked before or was that something called pulse or something else? Blog more!

Hanley · 09-03-2011 11:46PM

What's going on with the power cleans? The reps seem hit and miss? You're deffo good for more weight based on your raw strength anyway.

Nice benching too!

kevpants · 10-03-2011 03:15PM

brianthebard wrote: »

Nice bench pb. How's the shot putting? Thought you had jacked before or was that something called pulse or something else? Blog more!

Don't have time for the shot putting. Became quickly apparent it takes up an equal amount of it not more time than my current training which I'm not willing to give up or pare back on.

Blog needs serious attention. I get exactly 10 mins of internet time a day. If my life isn't sorted out by the summer I've promised myself and the family pants big changes.

I had pulse before which was ok for a few sessions then I became immune. Jack3d is a different beast.

Pulse was stimulant but Jack3d would appear to be a hallucinogen.

Hanley wrote: »

What's going on with the power cleans? The reps seem hit and miss? You're deffo good for more weight based on your raw strength anyway.

Nice benching too!

Lol. I sometimes pop them up on my shoulders no problem. Sometimes they hit me in the chest. I have zero technique but I'm just planning on plugging away and trying to move the bar as quickly as possible.

The misses are all up at chest height so I'm hoping they illicit the same training effect. I mean whats the big benefit of getting down under the bar in time etc. The misses are high pulls

Plus I do them last and I'm friiiied after the GM's and Rack pulls.

brianthebard · 10-03-2011 09:19PM

Bummer about the shot put, hope things get sorted out for you. I'm liking the sound of jack3d!!!!

COH · 10-03-2011 09:31PM

I'm immune to jack3d... last time I took it I had 3 scoops then went for a nap. I think I need a break from stimulants in general

itsallaboutheL · 10-03-2011 10:46PM

Can i have your ball.

COH · 10-03-2011 10:49PM

LiamHenners wrote: »

Can i have your balls.

.

kevpants · 11-03-2011 11:32AM

COH wrote: »

I'm immune to jack3d... last time I took it I had 3 scoops then went for a nap. I think I need a break from stimulants in general

It's mad they all seem to have different ingredients so it's worth shopping around if you need a kick. I'm like you I've always been immune to most stimulants. I can have as much caffeine as I like and it does nothing. Pulse was the same really. Jack3d must just have something that affects me.

itsallaboutheL wrote: »

Can i have your ball.

No I still throw it by myself!

Kev M · 11-03-2011 01:22PM

Jack3d is awesome, but I find it kills the appetite worse than any other pre-wo. Try ALRI WTF if you get a chance. Good good supplement with a much nicer 'comedown'.

Does my bum look big in this squat rack?

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